Food
Easy
KE O KET TO
A style of eating that is low in carbs and rich in healthy fats.
EASY KETO: PETE EVANS Pete Evans
RRP $24.99 (Paperback) | $9.99 (Ebook) panmacmillan.com.au The ketogenic diet is a powerful way to transform your health, lose weight and find relief from common health problems. In this practical, one-stop guide, Pete Evans gives you the essential information you'll need to transition to this way of eating, including: • The benefits of a keto diet • Guidelines on carbohydrates found in common foods • Eating, shopping and pantry tips • More than 70 simple and delicious recipes As always, Pete's recipes are quick, easy to make, and full of bright, fresh flavours.
Pork Chops WITH RATATOUILLE
Serves 4 INGREDIENTS 9 4 x 200g pork cutlets 9 2 tablespoons melted coconut oil or good-quality animal fat* 9 1 handful of basil leaves Ratatouille 9 300ml coconut oil or good quality animal fat* 9 1 large eggplant, cut into 2cm pieces
9 2 zucchini, cut into 2cm pieces 9 1 red onion, diced 9 1 red capsicum, cut into 2cm pieces 9 5 tomatoes, chopped 9 2 garlic cloves, chopped 9 2 tablespoons apple cider vinegar 9 3 tablespoons olive oil 9 Sea salt and freshly ground black pepper.
METHOD 1 To make the ratatouille, heat the coconut oil or fat in
a large heavy-based frying pan over medium – high heat until it starts to smoke. Add the eggplant and fry until golden, about 4 – 5 minutes. Remove the eggplant with a slotted spoon and drain on paper towel. Repeat with the zucchini. Reserve the leftover oil. Heat 2 tablespoons of the reserved oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until softened. Stir in the capsicum, tomato, garlic and 3 tablespoons of water and cook, stirring now and then, for 8 minutes or until softened. Stir in the fried eggplant and zucchini and gently simmer for 15 minutes, or until the tomato has broken down into a rich sauce. Stir in the vinegar and olive oil and season with salt and pepper.
2 Coat the pork cutlets with the coconut oil or fat and
season with salt and pepper.
3 Heat a large heavy-based frying pan over medium –
high heat, add the pork and cook, turning occasionally, for 6–8 minutes or until browned and just cooked through. Allow to rest for 5 minutes.
NUTRITIONAL INFORMATION PER SERVE
4 To serve, divide the ratatouille among serving plates,
place a pork cutlet on top and scatter over the basil.
Total carbs: 4g | Net carbs: 3g | Fat: 41g | Protein: 27g Fat: 75% | Protein: 22% | Carbs: 3% PhotoCredit: William Meppem
Issue 25 March 2019
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